# of Equivalent Personal Days Based on Average # of Hours Worked per 5-Day Week. # of Equivalent Vacation Days Based on Average # of Hours Worked per 5-Day Week. To calculate the amount of vacation, personal, and sick time you have each year, use Section 2 if you are paid monthly or Section 3 if you are paid biweekly.
1. Eat sufficient amounts of protein. The rule of thumb is that you need between 1 and 1.5 times your body weight in grams of protein. For example, if you weigh 150 pounds, you should eat between 150 and 225 grams of protein per day if you want to consistently gain muscle.roteins that are great for building muscle include: 1  Red meat like beef, pork, lamb, venison, bison, etc. 2  Fish like tuna, salmon, swordfish, bass, trout, mackerel, etc. 3  Poultry breast, from chicken, turkey, duck, etc. 4  Eggs, especially egg whites.
Eat Fish for Healthy Protein and Fat. Incorporate fatty fish in your diet a few days a week to support muscle growth. Like poultry and dairy, fish offers high-quality protein; a 3-ounce portion of salmon or tuna contains 22 grams, but it also supplies healthy omega-3 fatty acids.